Workout of the Day – Saturday 9/17/16

17 Sep

“FIVE ALAMS” 

100 Step-ups

20 Bag Cleans

100 Single-unders

20 Bag Squats

Rest 1 min 

50 Weighted Step-ups

20 Squat Cleans

50 Double-unders

20 Jumping lunges

Rest 45 sec

30 Box Jumps

10 Hang Cleans

30 Cal Row

10 Weighted Lunges

Rest 30 sec

10 Box Jumps

5 High Hang Cleans

200 m Run

10 Lunges

Rest 15 sec

5 Burpees

2 Clean & Jerks

100 m Run

2 Clean & Jerks

CROSSSFIT 323 WOD RESULTS - 9/17

CROSSSFIT 323 WOD RESULTS – 9/17

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